4 Ways to Make the Pool Trip Worth It Get more activities

4 Ways to Make the Pool Trip Worth It

Pools are often thought of as fun spots to play with your kids or relaxing areas to read a book in the sun, but they are also great places to get a good workout in.



Moving through water provides resistance since water is 800 times denser than air, so you are putting in an intense effort, but you feel like you’re putting in less. The extra resistance from moving through water also puts more of a load on your cardiovascular system which improves your endurance. Lastly, water exercise helps improve balance while the water’s buoyancy reduces the impact on your joints, bones, and muscles.



This summer find your nearest indoor or outdoor pool and give these four water routines a try. Anyone can do them! These low-impact activities will get your heart pumping while strengthening your muscles.



1. Join a Water Fitness Class

Try water aerobics or aqua fitness classes and let the qualified instructors lead you through movements like jumping jacks, kicks, jogging and resistance exercises. Following a class routine takes the guesswork out of your workout and gives you a chance to connect with others.



2. Pick a Stroke and Swim Laps

Choose your favorite stroke (breaststroke, backstroke or freestyle) and work your way up to swimming for 20 to 30 minutes. You can also alternate between water walking and swimming in the shallow end. Try to keep your effort whether swimming or walking at a moderate pace the entire time.



3. Try Interval Training in the Water

Interval water training allows you to pick up the pace once comfortable with water workouts — alternating between short bursts of high effort with equal periods of recovery. A couple water interval examples include swimming one lap hard, then one lap easy or water jogging at high intensity, followed by slower water walking. Whatever you decide, work your way up until you can repeat the intervals for 20 minutes.



4. Create a 30-minute Water Workout Plan

Devise a complete 30-minute water workout plan. After every 3-lap swim, do a different water activity, such as: wall kicks, treading water, squat jumps, sculling (treading with your arms) or double leg lifts (think mermaid style). As you do this full work out keep in mind these helpful hints:

  • One pool lap equals two lengths of a standard pool. In 30 minutes, you can do 5 sets of 2-3 laps.
  • When kicking keep your kicks underwater and focus on the speed instead of height of your kick.
  • While treading water with your feet, try holding a ball or other object to help develop strength.
  • During squat jumps the deeper you squat, the more challenging the jump will be.
  • Scoop the water in a downward direction when sculling, using your legs as little as possible.
  • During double leg lifts, as you lower and raise your legs, keep them straight and together.


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